Comparing Nutrients in 1 pound Stir-Fried Lentils Sprouts VS Sprouted Lentils

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Sprouted Lentils	28%	4%	68%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Energy	15.8% 458kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	77.3% 100g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	71.3% 40g	72.6% 40.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	86% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	52.4% 2.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76% 304μg	113% 454μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.5% 57mg	83% 75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Sprouted Lentils	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	177% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	176% 14mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	100% 2.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	99% 694mg	112% 785mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	43% 1461mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	62.3% 6.85mg	11mg per day for Men 19-50 years
Water	8.42% 312g	8.26% 305g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts VS Sprouted Lentils per 1 lb

Compare the macro and micronutrient content in 1 lb of Stir-Fried Lentils Sprouts versus 1 lb of Sprouted Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stir-Fried Lentils Sprouts vs Sprouted Lentils:

• 1 lb of Raw Sprouted Lentils contains 1.4 times more Vitamin B2, 1.5 times more Vitamin B9 and 1.3 times more Vitamin C than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stir-Fried Lentils Sprouts vs Sprouted Lentils:

• 1 lb of Raw Sprouted Lentils contains 1.8 times more Calcium than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Stir-Fried Sprouted Lentils and Raw Sprouted Lentils have similar amounts of macro-nutrients per 1 lb
• Both Stir-Fried Lentils Sprouts and Sprouted Lentils offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one pound.
• Both Stir-Fried Sprouted Lentils as well as Raw Sprouted Lentils provide inadequate amounts of Omega 6 in one pound.